Heatrick Heavy Hitters – Muay Thai Performance
By Don Heatrick
Heatrick Heavy Hitters – Muay Thai PerformanceAug 03, 2018
Fighter Training Through Injury – Right or Wrong?
Are you a fighter training around injury? Should you be resting up or smashing on regardless?
I've pushed on when I shouldn't have, and needlessly backed off too. There are lessons to learn here.
Injury is part of any athlete's journey. But for fighters, managing injury well can separate you from the competition...
In this episode:
00:00 Two Types of Injury 00:48 Testing It Out To See 01:48 How To Train Even When Injured Further notes and resources at https://heatrick.com/2024/05/10/fighter-training-through-injury-right-or-wrong/
Fighter Running Efficiency – A Simple Check And Fix
Even for fighters, running efficiency matters! Wasted running effort hurts more than just your running time…
Injuries will catch up with you sooner or later. And don’t assume your running technique is good – even if you’re fast, and you don’t currently have injuries.
I did, and I was wrong!
Although combat sports athletes don’t need optimal running mechanics like say, track athletes, or even field sports athletes might do, fighters must run well enough.
Well enough, not to sabotage fitness testing (like the 12-minute Cooper Run for example)…
And well enough not to cause excessive wear and tear – creating issues such as shin splints, tendinitis, meniscus damage, IT Band syndrome, etc.
In this episode, I share a very quick and simple running efficiency check, and fix. We’ll cover:
00:00 Running Efficiency 00:41 Combat Sport Athletes & Running Mechanics 01:32 Over Striding Is Killing Your Speed 02:46 Correcting Your Running Cadence 03:33 You Think You Run Well 04:53 Using A Metronome App 05:30 1-2 Weeks Practicing 05:57 Running On Ice Analogy Further notes and resources at https://heatrick.com/2024/05/03/fighter-running-efficiency-a-simple-check-and-fix/
Training Fighter Endurance – How To Plan Fighting Fitness
The secret to training fighter endurance is to plug the gaps in fighting fitness typically left behind by regular bag work, pad work, and sparring practice. Don't do more of the same, develop what's missing. For most fighters, that means targeting GENERAL ENERGY PRODUCTION – the heart and lungs – rather than LOCAL ENERGY UTILISATION at the muscles themselves. And this emphasis shifts as you get closer to your fight, or toward the end of your training phase if you're not competing. Join me in this episode as I explain this transition and offer two extreme examples:
00:00 Fighter Energy Systems
00:38 Supplemental Local Muscular Endurance?
01:09 Progressing 3x Cardio Sessions Each Week
01:39 Cardio Session Examples
02:23 The Right Cardio At The Right Time Further notes and resources at https://heatrick.com/2024/04/26/fighting-fitness-how-to-plan-fighter-endurance-training/
Performance Testing For Fighters – Beyond The Cooper Run
Fighter performance testing …It’s cool to see how you measure up… But, if you don’t use the results to personalise your training, then don’t bother testing!
Progressing beyond the previous two episodes (weaponising your Anaerobic Threshold), let’s shine a light on how the 12 minute Cooper Run can plug into a battery of performance testing for fighters, and what you can do with the results. In this episode: 00:00 Going beyond a 12-min Cooper Run 00:39 Baseline testing and identifying limiting factors 01:04 The best time for performance testing 01:37 Using the results to personalise your training 02:43 Balancing “adequate” with “Superpowers” Further notes and resources at https://heatrick.com/2024/04/19/performance-testing-for-fighters-beyond-the-cooper-run/
Fighter Heart Rate Training – Weaponise Anaerobic Threshold Part 1
When it comes to heart rate training, your maximum heart rate is far less important than knowing your anaerobic threshold heart rate.
Most of the time, I don’t care what a fighter’s max heart rate is. But it’s vital I know their anaerobic threshold heart rate…
Was that a hard training session? Your heart will tell you – if you know what you’re doing!
Testing for, and training based on your anaerobic threshold heart rate (your maximal sustainable pace) is the secret to knowing if your Muay Thai or cardio conditioning session was easy, moderate, or high intensity.
Training at a pace above your anaerobic threshold is high intensity, at this pace is moderate, and below it is easy.
In this video I discuss how to test your anaerobic threshold and how to use this information both in your training and to win fights!
This is boosting your fight IQ by weaponising your energy systems conditioning.
Further notes and resources at https://heatrick.com/2024/04/05/fighter-heart-rate-training-weaponise-anaerobic-threshold-part-1/
Overdoing It? Training Youth Fighters Part 2
Welcome back to part 2 of Training Youth Fighters! In this episode, we continue our exploration into the art of training youth fighters, focusing on the crucial concept of finding balance. Join me as we dive deep into the intricacies of youth training methodology. We'll dissect the common pitfalls of early over-specialisation and the detrimental effects it can have on our budding athletes. We explore why encouraging young fighters to engage in multiple sports not only enhances their overall athleticism but also reduces the risk of overuse injuries later on. Through a comprehensive breakdown of different developmental phases, we emphasise the significance of building a solid foundation of skills and coordination before honing in on specific techniques and competition. From the importance of diverse movement patterns to the psychological aspects of training, we leave no stone unturned in our quest to develop well-rounded, resilient athletes. Whether you're a seasoned coach seeking fresh perspectives or a passionate fighter hungry for knowledge, this episode promises to be a game-changer. Don't forget to show your support by smashing that like button, subscribing to our channel, and sharing this video with your fellow Muay Thai enthusiasts. Together, we'll continue to raise the bar in youth fighter development. TIMESTAMPS: 00:00 Introduction 00:22 Avoid Building Uncoordinated Athletes 01:14 Build Robust Athletes 01:59 Competitive, Natural Athletes 02:28 3 Youth Training Phases 03:36 Build Adult Champions Not Child Prodigies 04:25 Phase Training Emphasis 05:42 Mental Development Further notes and resources at https://heatrick.com/2024/03/15/overdoing-it-training-youth-fighters-part-2/
Is Weight Training Safe For Muay Thai Youth Athletes? Training Youth Fighters Part 1
In this episode, we dive into a crucial topic that concerns many coaches, parents, and young athletes alike: is weight training safe for youth Muay Thai athletes? As a seasoned coach with a deep understanding of athletic development, I break down the nuances of incorporating weight training into the training regimen of young Muay Thai enthusiasts. We'll explore the importance of timing, age-appropriate training protocols, and maximising the windows of opportunity for skill acquisition and physical development. From understanding the unique needs of different age groups to tailoring training programs to optimise athletic potential, this video provides valuable insights for coaches, fighters, and parents seeking to support the growth and development of youth Muay Thai athletes. Join me as we navigate the complexities of youth athletic training and discover how to safely and effectively integrate weight training into the journey of aspiring Muay Thai champions. If you're passionate about nurturing the next generation of Muay Thai talent, don't miss out on this insightful discussion. Like, subscribe, and share this video with fellow enthusiasts, coaches, and fighters who are dedicated to unlocking the full potential of youth athletes in the world of Muay Thai. For more tips, strategies, and insights on Muay Thai performance, visit Heatrick.com and stay tuned for future episodes of the Muay Thai Performance Podcast. Let's empower our young athletes to unlock their full potential and pave the way for a future generation of unstoppable fighters.
TIMESTAMPS:
00:00 Introduction
00:23 LTAD – Long Term Athlete Development Model
01:20 Male & Female Differences In Growth Spurts
01:46 Windows Of Opportunity For Athletic Qualities
02:27 Age 8-9 – Suppleness & Speed
03:13 Age 8-11/12 – Skills
03:31 Age 11-13 Girls or 13-16 Boys – Stamina
04:23 Age 12-13 Girls or 17-20 Boys – Strength
04:50 Matching the Fight Camp Blueprint to LTAD
05:38 True Strength Training Further notes and resources at https://heatrick.com/2024/03/08/is-weight-training-safe-for-muay-thai-youth-athletes-part-1/
Muay Thai Pad Work Drills – Observation Clusters!
Join me in this video coaching session as I share a series of Muay Thai pad work drills using a concept I call “Observation Clusters”. I'll guide you through advanced techniques designed to sharpen your combat skills and enhance your ability to read and react to your opponent's movements effectively. We'll explore the art of throwing combinations while strategically observing your opponent's responses, allowing you to adapt and counter with precision. Learn firsthand from my experience as a coach as I break down the intricacies of pad holding and fighter interaction. Discover how to identify openings in your opponent's defences and exploit them with instinctive strikes. Whether you're a seasoned fighter looking to take your skills to the next level or a dedicated coach seeking new training methods for your students, this video is packed with valuable insights and practical drills to elevate your game. Further notes and resources at https://heatrick.com/2024/02/23/muay-thai-pad-work-drills-observation-clusters/
Muay Thai Passion – I Did It. You Can Do It Faster!
Dive into how my passion for Muay Thai triggered my transformation from engineer to Muay Thai pro and discover how you can fast-track your own journey to success! In this compelling video, I share my pivotal decision to leave behind stability for the thrill of Muay Thai. Learn how I merged modern science with tradition to create a winning formula. From founding a full time Muay Thai gym to reclaiming my spot in the ring aged 40, I've faced obstacles head-on. Explore Heatrick.com for game-changing insights and training tips to accelerate your Muay Thai journey. Ready to silence doubters and embrace your passion? Let's unlock your full potential in the thrilling world of Muay Thai! Further notes and resources at https://heatrick.com/2024/02/16/muay-thai-passion-i-did-it-you-can-do-it-faster/
Muay Thai Head Movement Drills – From The Feet!
Want to get better at slipping punches and angling off attacks? In this video, I break down my go-to combo for drilling evasive head movement - the classic 1-2-3 of jab, cross, hook. The key isn't just bobbing your head, but using footwork and hip rotation to naturally shift your head position as you step into your punch. We start by throwing the 1-2-3 continuous on the spot. Then I show how stepping out diagonally on the hook completely changes the angle and stance. You can go left or right for different looks. I also demonstrate mixing up the rhythm - jab, cross, pause, hook. Other important points I cover: * Maintaining proper high guard throughout the combo * Curving your body and twisting from the hips to move your head * Varying between 'red alert' (hands up) and 'green alert' (hands down) based on range This builds so many vital skills - angles, footwork, head movement, versatile punching, and defence. Take your pad work to the next level and get better at slipping attacks! Let me know if you start working this drill into your training. Comment below the video on Youtube with any questions. Don't forget to like and subscribe so you never miss a video. Let's get to work! Further notes and resources at https://heatrick.com/2024/02/09/muay-thai-head-movement-drills-from-the-feet/
Muay Thai Questions And Answers – Zone 2 Cardio, Sparring, Rapid Recovery, Fighter's Deficits
You asked. Here are the answers! In this episode I answer your burning Muay Thai questions, covering topics like: * The benefits of Zone 2 cardio training and how to implement it into your Muay Thai training * Optimising for faster in-between round recovery * The ideal sparring frequency for casual and competing Nak Muays * The biggest weaknesses I see even in high-level fighters and how to fix them If you want to maximise your conditioning, accelerate recovery, spar smarter, and fix holes in your game, this video will give you the knowledge and training tools to make it happen! I know the Muay Thai grind can be tough, but implementing these techniques will give you that edge to power through training and unleash your peak performance. This is key whether you're just starting out or an experienced fighter looking to step up to the next level. So get your pen and pad ready to take some notes! This insider knowledge will help take your Muay Thai to greater heights!
TIMESTAMPS:
00:00 Introduction
00:24 Zone 2 Cardio – How To & Why!
03:43 Zone 2 Cardio – When
05:42 Recovering Quicker Between Rounds
08:04 How Many Rounds of Weekly Sparring?
09:10 What Are High-level Muay Thai Athletes Missing? Further notes and resources at https://heatrick.com/2024/02/02/muay-thai-questions-and-answers-zone-2-cardio-sparring-rapid-recovery-fighters-deficits/
Developing a Growth Mindset For Fighters – My Own Battle
Growth mindset for fighters? I used to believe my abilities were fixed - until sporting achievements opened my eyes to growth mindset. After childhood math trauma, I was convinced I lacked numerical talent. But unexpected successes in sports showed me that with strategic practice, I could improve dramatically. My fixed mindset began to crumble. I realised if I could excel in areas deemed "impossible," anything was achievable through dedication and incremental progress. This growth mindset quickly accelerated my Muay Thai. Rather than battling opponents, I saw fights as benchmarks for self-improvement. Win or lose, I focused on skill development. Pushing my boundaries drove rapid growth I never thought attainable. The moral is this: cultivate a growth mindset to accelerate your Muay Thai abilities. With consistent, strategic training and a focus on improvement, your potential has no boundaries. Early sporting successes proved this to me. Your only restrictions are self-imposed. Further notes and resources at https://heatrick.com/2024/01/26/developing-a-growth-mindset-for-fighters-my-own-battle/
Muay Thai Sport Specific Training Overkill? The Hidden Risks
Muay Thai sport specific training has it's place. But there are hidden risks. 😱 Many fighters don't realise there's a tipping point where more sport-specific training stops helping and starts increasing overuse injury risk instead. 🛑 The more training hours you put in, and the more years you’ve been in the game, compounds this risk. And the older you are, the finer the line between levelling up and breaking down. In this episode we explore the hidden risks of sport-specific overuse in Muay Thai and outline a simple periodisation system to balance both general and sport specific training for better long-term results. ⚖️ Don't let overuse injuries cut your career short or end your fun prematurely. Competitors and enthusiasts alike should learn how to periodise Muay Thai training like a pro! Further notes and resources at https://heatrick.com/2024/01/19/muay-thai-sport-specific-training-overkill-the-hidden-risks/
Essential Exercise Patterns For Fighters
Skip the outdated bro-splits and use the essential exercise patterns to start training like combat sport athlete… It's not enough to just lift weights - we need to train our bodies in a way that transfers directly to better striking, clinching, and evasion. In this video I break down the 8 fundamental exercise movement patterns that every fighter must master to build balanced, functional strength that enhances your speed, power, mobility, and injury resilience. By properly balancing agonist and antagonist muscle strength, you'll be able to strike faster and harder. Whether you're an aspiring nak muay just starting out or a seasoned veteran looking to optimise your training, this episode has invaluable insights you can implement right away. The time is now to build an unstoppable Muay Thai physique! Further notes and resources at https://heatrick.com/2024/01/12/essential-exercise-movement-patterns-for-fighters/
The Truth About Fighters Achieving Goals
Fighters achieving goals! Feels awesome right? Well, yes and no… If you’re struggling to feel fulfilled and find direction after reaching a big goal in the sport, you’re not alone.
In this episode, Muay Thai aficionado Matt Lucas shares his personal experience running a marathon but feeling indifferent after finishing. Reaching goals can be anticlimactic – it’s more about the personal growth during the journey.
The MENTAL skills you build are transferable to anything in life after Muay Thai. Self-belief, perseverance, strategic thinking – these will serve you well in future endeavors.
Matt reflects on leveraging his diverse skills in photography, writing, managing, public speaking and Muay Thai to build visibility and opportunity. It’s about maximising your platform and positioning yourself for growth.
For fighters, he uses the analogy of skills compounding on each other. Being able to jab makes the cross more effective. Developing multiple abilities makes you more dangerous and well-rounded.
If you compete in Muay Thai and want perspective on achieving goals, give this a watch! Matt provides grounded advice on managing expectations, building lifelong skills and strategically developing your abilities. You’ll come away motivated and with a fresh mindset.
Further notes and resources at https://heatrick.com/2024/01/05/the-truth-about-fighters-achieving-goals/
Fight Training Without A Fight? Stealing Muay Thai Fight Camp Gains
Fight training without a fight? It may seem counterintuitive, but you CAN capture the performance benefits of a fight camp without ever stepping foot in the ring. The secret lies in periodisation - strategically planning your training into blocks that progressively build strength, power, speed, and Muay Thai specific skills. This optimised structure allows you to simulate a fight camp and its gains without the fight itself. In this video, 51-year-old ex-pro fighter and Muay Thai performance specialist Don Heatrick breaks down the major benefits of using a periodised approach in your training whether you compete or not. Avoid plateaus, prevent injuries, ensure sustainable progress, and align training to your unique goals - periodisation helps any Muay Thai athlete make consistent gains for health, fitness and self-defence. Don draws from decades of experience showing how planned, progressive training variations beat out stale, repetitive routines. Break out of your rut and design a periodised plan tailored to your needs. You'll unlock better performance, faster recovery, and increased motivation. Think periodisation is just for competitors? Think again. Use these proven techniques to transform your own training. It's time to start stealing those coveted fight camp results - no actual fights required. TIMESTAMPS: 00:00 Introduction 00:24 The Truth 00:54 Avoiding Plateaus 01:21 Avoiding Injury And Wear & Tear 02:10 Achieving Sustainability 03:10 Individualisation & Goals 04:22 Variety For Motivation 04:44 Summary! Further notes and resources at https://heatrick.com/2023/12/29/fight-training-without-a-fight-stealing-muay-thai-fight-camp-gains/
Using Supersets The Right Way (Without Annoying Everyone)
Supersets done the right way pack twice the punch into your workouts without hogging gym space.
Learn clever superset strategies to boost resistance training in half the time.
Learn the ideal gym setup, pick the right exercises, and master timing for efficient workouts. Listen now to elevate your strength game without annoying your gym buddies!
TIMESTAMPS
00:00 Introducing Your Secret Weapon
00:21 What Are Supersets?
00:41 What You'll Learn
00:59 Ideal Gym Setup
02:44 Killer Superset Combos
03:39 Overcoming Superset Struggles
04:18 Managing Rest Periods & Timing
06:06 Wrapping Up!
Further notes and resources at https://heatrick.com/2023/12/22/using-supersets-the-right-way-without-annoying-everyone/
Fighters and Front Squats – Why You Shouldn’t Give Up
Fighters and front squats don't initially tend to get on so well. But, with some perseverance, this relationship transforms! In this episode, I share my journey from hating front squats to making them one of my favorite lifts. Discover how to create a solid "meat shelf" with your shoulders, drive those elbows forward, and activate your lats to own the front squat like a pro fighter holds their guard up. Target your quads and take your knee stability to the next level - front squats are the "leg extensions" of the squat world. Whether you're a beginner or a seasoned Muay Thai athlete, these front squat tips will have you lifting heavier with better form in no time... And dare I say it, even begin to fall for an exercise that only its mother could love.
TIMESTAMPS:
00:00 Intro: Relating to the front squat struggle
00:17 The Problem: Why fighters avoid front squats
00:50 The Solution: Front squats build athleticism
01:40 Lightbulb Moment: Activate your lats
02:54 Fighter Application: Mimic blocking punches Further notes and resources at https://heatrick.com/2023/12/15/fighters-and-front-squats-why-you-shouldnt-give-up/
Real Muay Thai Muscle Endurance Training: Elevate Your Fight IQ
🔥 Ironically, a fighter's enthusiasm to dominate in the ring might lead them down the wrong path—both in training and strategically on fight night. By making smarter decisions regarding how you train your Muay Thai conditioning, you'll not only enhance your physical performance but also elevate your fight IQ. 👊 Insights Explored: * Strategic Endurance: Understand the science behind finding the perfect balance between local muscular endurance and a robust aerobic engine for a smarter approach to training. * Tactical Training: Discover bodyweight exercises targeting upper body push, pull, core, and lower body, designed not only to enhance conditioning but also to sharpen your cognitive skills in the ring. * Interval Mastery: Grasp the art of timing, working in intervals, and bag work technique selection to boost lactic power without compromising overall aerobic endurance, contributing to a heightened Training IQ and Fight IQ. 🌟 Unlock Your Muay Thai Intellect: By making informed decisions about your Muay Thai conditioning, you're not just building endurance – you're levelling up your intelligence in both training and fighting. This video exposes the secrets to a more mentally and physically resilient fighter. 🚀 TLDR: * Tactical techniques for varying punch and kick combinations during training, maximising work rate and endurance that transfers to ring performance * Actionable tips for addressing localised fatigue without sacrificing overall performance.
TIMESTAMPS:
00:00 When To Train Local Muscle Endurance
00:35 How Muay Thai Training Naturally Builds Local Muscular Endurance
01:31 Building a Bodyweight Circuit for Comprehensive Training
01:54 Up to 30 Secs @ 100% – For Lactic POWER Not Lactic Capacity
02:30 Intensity Dynamics "Fight Gone Bad"
03:15 The Art of Combinations For Higher Work Rate
04:13 Real Fight Application (Fight IQ) Further notes and resources at https://heatrick.com/2023/12/08/real-muay-thai-muscle-endurance-training-elevate-your-fight-iq/
Unlock Gains: DIY Micro Loading Solution for Dumbbells WITHOUT Fractional Plates
Struggling to find the perfect weight increments for your dumbbell workouts? Forget about expensive fractional plates and discover a game-changing trick to fine-tune your progressive overload and hit your target loads with precision.
No more struggling with too-light or too-heavy dumbbells. In this episode, I'll unveil the secret weapon I use with my clients to achieve micro loading and maximise their training gains.
I reveal how to transform ordinary ankle or wrist weights into powerful micro loading tools, transforming your dumbbell workouts like never before.
No more frustrating plateaus and missed progress opportunities. With this simple yet effective DIY hack, you'll be able to fine-tune your training and unlock new levels of strength and power.
Further notes and resources at https://heatrick.com/2023/11/24/unlock-gains-diy-micro-loading-solution-for-dumbbells-without-fractional-plates/
How To Use a Short Fight Camp In Thailand & Fight Back Home
Want to know how to use a short fight camp in Thailand to boost your fight performance for a fight immediately when you return home? The secret lies as much in what you DON'T do as much as what you DO do! In this episode, a behind-the-scenes of an in-depth coaching session where we dive into unlocking the full potential of your short yet intense Muay Thai camp experience in Thailand. As your coach, I'll share exclusive insights gathered from seasoned fighters and trainers to help you leverage every moment in the Thai fight camp. We explore the critical aspects of the coach-fighter relationship, emphasising the importance of adhering to training instructions for maximum benefit. Understanding the intensity and stress of training, especially within a limited time frame, becomes a key focus. We discuss strategies to manage travel-induced fatigue and align your body to the demanding schedule, ensuring you extract the most from every session. Balancing the technical and tactical skill training unique to Thailand while maintaining a focus on recovery, nutrition, and adequate rest is pivotal for your success. I'll advise on the delicate balance between skill training and resistance workouts, allowing you to tailor your camp to your specific needs. Join me in this session and equip yourself with the knowledge to optimise your training experience during your brief yet impactful stay at a Thai fight camp. And of course, lay waste to your next opponent when you get home! TIMESTAMPS: 00:00 Embracing the Thai Training Paradigm
01:39 Balancing Act: Training Intensity & Volume
02:51 Structuring Your Thai Training Experience
04:09 Recharge & Perform: Recovery Strategies
04:57 Coaching Chemistry: Building Relationships & Plugging In Resistance Training
06:46 Flying Home & Peaking Performance Further notes and resources at https://heatrick.com/2023/11/10/how-to-use-a-short-fight-camp-in-thailand-fight-back-home/ And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!
The Secret To Managing Life Stress and Training Stress
There’s an intricate relationship between managing life stress and training stress. In this episode, gain invaluable insights into how stress impacts your performance, both inside and outside the gym, from the unique perspective of a seasoned Muay Thai, and strength and conditioning coach.
Join me as I decode the correlation between General Adaptation Syndrome (GAS) and your body’s response to various stressors. Discover the significance of maintaining a balanced nervous system, swinging between the sympathetic and parasympathetic states, crucial for your overall well-being and athletic progress.
Learn the pivotal role of quality sleep, nutrition, and the development of aerobic capacity in maximising recovery. Hear how I, as a coach, guide athletes in achieving a balance between rigorous training and life’s demands…
Further notes and resources at https://heatrick.com/2023/11/03/the-secret-to-managing-life-stress-and-training-stress/
TIMESTAMPS:
00:00 Understanding Stress in Muay Thai
00:15 General Adaptation Syndrome (GAS)
00:44 Sympathetic vs. Parasympathetic States
01:05 Effects of Prolonged Stress
01:33 Balancing Stress for Optimal Performance
01:44 Factors Affecting Stress States
02:06 Prioritising Sleep and Nutrition/Hydration
02:47 Aerobic Capacity for Recovery
03:38 Optimal Recovery Training
Too Old To Fight? Overcoming Age Barriers in Muay Thai – A Fighter’s Journey
Welcome fellow enthusiasts and aspiring fighters. I’m here today to share my own story, one that I hope will resonate with many of you who have ever wondered, “Am I too old to pursue my passion for Muay Thai?” You see, I’ve asked myself that very question, and what I’ve learned along the way is that age is just a number; it doesn’t define your dreams.
I started this competitive journey at the age of 30, with no Muay Thai fight experience, and faced doubts and obstacles along the way. But I also discovered the power of unwavering commitment and the importance of strength and conditioning in defying age-related barriers.
Join me as I take you through my personal quest, from “too old to fight” to a professional Muay Thai fighter. It’s a story of pushing boundaries and proving that your dreams are always within reach, regardless of your age…
Further notes and resources at https://heatrick.com/2023/10/27/too-old-to-fight-overcoming-age-barriers-in-muay-thai-a-fighters-journey/
TIMESTAMPS:
00:00 Starting Late, But Determined
01:17 Taking Matters into My Own Hands
01:48 Journey to the England Team
02:21 Transitioning to the Professional Arena
02:36 Overcoming Age Barriers
03:08 Pushing Beyond Limits03:39 Inspiration for All Ages
From Imbalance to Powerhouse: The Truth About Resistance Training in Muay Thai
The untold truth about resistance training in Muay Thai. Learn more about incorporating resistance training seamlessly into your training routine.
Discover why traditional Thai trainers have been skeptical, and how you can strike a balance between these two worlds. Resistance training isn't just about raw power; it's your body's insurance policy against wear and tear.
Learn to treat your body like a well-maintained machine, and stay in the game. This video is your compass to crafting the ideal weekly training schedule and unlocking your true Muay Thai potential.
Dive deeper with the additional video episodes in the show notes and explore our extensive website resources. Your Muay Thai adventure is about to level up!
00:00 Introduction: New Horizons, New Demands 00:38 The Struggle 01:09 The Underlying Truth 02:05 The Engineering Analogy 02:53 The Hidden ROI 03:30 The Path Forward
Further notes and resources at https://heatrick.com/2023/10/20/from-imbalance-to-powerhouse-the-truth-about-muay-thai-strength-training/
If you like the look of my X-Martial t-shirt in this video, you can get yours, and help fund this channel (we get an affiliate payment) by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a
Weekly Muay Thai Muscle Mass Building
Let’s face it; Muay Thai is a world where form and function are inseparable...
For fighters, it’s not just about how you perform in the ring; it’s also about how you present yourself. A well-built physique can boost confidence and even intimidate opponents.
While muscle-building isn’t the primary goal for Muay Thai fighters aiming to dominate their weight class, there are moments when a little extra muscle can make a significant difference.
In this episode, we delve into the art of strategic muscle building for Muay Thai fighters. We’ll guide you on when to target muscle growth and how to tailor your weekly training schedule to gain lean muscle without sacrificing the agility, speed and skill essential for success in your weight class.
Join us as we uncover the perfect balance between power and finesse, and learn how to schedule training to sculpt your body to be both an athletic work of art and a formidable weapon in the ring…
Further notes and resources at https://heatrick.com/2023/10/13/weekly-muay-thai-muscle-mass-building/
Power Up Your Muay Thai Kick – Prof. Tony Myers
Uncover the science behind a more powerful Muay Thai kick with Prof. Tony Myers! From ongoing research, get exclusive insights into elevating your kick’s power and mastering the art and science of Muay Thai.
Dive into the nuance of speed, technique, and impactful strikes, exploring everything from relaxed effort to cultural differences in power application!
TIMESTAMPS: 00:00 Introduction - Probing the Secrets of Muay Thai Mastery 00:26 Integrating Science and Muay Thai Wisdom 01:12 The Interplay of Speed, Technique, and Impact 02:18 Different Kicks, Different Effects 02:51 Impact Compared to Bodyweight 03:42 Fight Power Practicality 03:59 Relaxed Effort Beats Tensed Effort 04:39 Cultivating Relaxed Power in Resistance Training 05:23 Feeling It Is Key: Don't Drive With the Brakes On 06:23 Cultural Differences to Power & Effort? Further notes and resources at https://heatrick.com/2023/10/06/power-up-your-muay-thai-kick-prof-tony-myers/ And if you enjoyed this video, hit subscribe to stay up to date with our latest Muay Thai performance tips every Friday!
We help ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai. You'll find all our Muay Thai performance videos, podcasts, articles, and guides at https://heatrick.com/ Join us: https://www.instagram.com/donheatrick/
Pre Fight Breakdown ONE Championship Smilla Sundell vs Allycia Rodrigues
Explore the backstory of the highly-anticipated ONE Championship Strawweight World Muay Thai Title clash between Smilla Sundell and Allycia Rodrigues!
In this episode, I had an insightful conversation with Muay Thai commentator and aficionado, Matt Lucas, as we dive into the details leading up to this epic showdown.
Before the event, we delved into the background of this thrilling matchup, providing in-depth pre-fight analysis and expert predictions to heighten the excitement.
Stay tuned for the live stream of ONE Fight Night 14, scheduled for September 29th, where you can witness the action unfold in real-time on Amazon Prime and the official ONE Championship YouTube Channel.
After the event, you can revisit this video to see how our pre-fight analysis compared to the actual results and relive the highlights of this fierce battle for the ONE Strawweight World Muay Thai Title. Don’t miss this exciting journey from buildup to the review!
Further notes and resources at https://heatrick.com/2023/09/29/pre-fight-breakdown-one-championship-smilla-sundell-vs-allycia-rodrigues/
Fight Ready Pad Work – A New Take
Fight ready pad work isn't just about sweating out; it's about crafting a strategic approach that replicates the fight's intensity. Dive deep into the nuances of fight-specific training in this episode, as we uncover how to leverage pad work sessions for maximum psychological and physical benefit, ensuring you're sharp and agile for the big day. Whether you're a Muay Thai enthusiast, coach, or fighter aiming for the top, this fresh perspective on training will revolutionise your prep game. Drawing inspiration from years of practical experience and insights from fighters, our methods resonate with the true essence of Muay Thai. Click play to discover a potent blend of tradition and innovation. 🎥 Pad work footage: @fightlore
Further notes and resources at https://heatrick.com/2023/09/22/fight-ready-pad-work-a-new-take/
Muay Thai Training - Mastering Fight Endurance Management
Fight endurance management isn't just about lasting longer in the ring; it's the cornerstone of every champion's success story. It's the heart and soul of every bout, every grind, every win.
Inside This Episode:
- The subtle dance of fight endurance management: Why it's the game-changer in Muay Thai.
- The Dynamics of Endurance: How it shapes every punch, kick, and clinch.
- Adapting timeless Muay Thai principles to the modern-day fighter's needs.
- Pro Secrets: Glimpse behind the curtain with expert advice on outlasting your competition.
Who Is This For? From novices lacing up their first gloves to seasoned fighters refining their technique, and coaches sculpting champions—this guide has nuances for everyone. Immerse yourself in a blend of tradition, experience, and innovation.
Further notes and resources at https://heatrick.com/2023/09/08/muay-thai-endurance-training-mastering-fight-endurance-management/
When Legacy Meets Lapse: Has Muay Thai Been Found Out?
Doping... We're venturing into some controversial territory today, Muay Thai, with its rich legacy, finds itself at a crossroads, and it's time we address it head-on.
Inside this episode:
Elusive Fighter Footwork Strategy – Yodsanklai Counter Attack
Unlock the true potential of elusive footwork in Muay Thai to power up your counter strategy with lessons learned directly from Yodsanklai Fairtex.
Dive deep into strategic footwork patterns, leverage them for fight-winning techniques, and comprehend the rationale behind each move.
Inside this episode:
- Footwork Foundation: How the simple nuances in footwork can make or break your elusiveness
- Beyond Basics: Unveiling footwork that deceives and delivers aggressive, counter fighting ability.
- Real-Time Tactics: Demonstrated techniques that you can incorporate into your training regimen instantly.
- Interactive Analysis: Engage with breakdowns of renowned footwork patterns, making them accessible and actionable.
Step into the ring with confidence and an arsenal of techniques, courtesy of our valuable signature insights. Dive deeper, train smarter, and get ahead…
Further notes and resources at https://heatrick.com/2023/08/25/elusive-fighter-footwork-strategy-yodsanklai-counter-attack/
Muay Thai Guarding – From Green to Red Alert
Muay Thai guarding is more of an art than a science, and is a critical skill that can transform your sparring and fighting abilities.
Let’s dive into the key aspects that can help refine your defensive strategy to level up your protection, while downscaling your cognitive load – a winning combination for any fighter!
In this episode, we unravel the complexities of guarding in a manner that's both enlightening and easily digestible. Whether you're a seasoned combatant or a fresh face in the ring, mastering the 3-level system for guarding can be a game-changer. I'll take you through the GREEN, AMBER, and RED Alert levels, each tailored to a specific range of interaction with your opponent. Starting with GREEN Alert, you'll uncover the secrets to maintaining a poised stance while vigilantly monitoring your opponent's manoeuvres out at kicking range.
As you progress to the AMBER Alert stage, where punches become a factor, we'll equip you with techniques that ensure smart self-defense. But there's more to uncover. The RED Alert level zooms in on close-quarters combat – envision hooks, uppercuts, and elbows. I'm here to demonstrate how you can maintain an unwavering guard and sharpen your awareness, even when the action gets up close and personal. I also share my personal perspective on gaze and focus. By mastering where to direct your attention, you're not only elevating your physical defense but also your mental clarity for battle. Whether you're keen to refine your existing guarding techniques or grasp the psychological underpinnings, this episode has got you covered! Further notes and resources at https://heatrick.com/2023/08/18/muay-thai-guarding-from-green-to-red-alert/
The Fight Camp Is Dead. Long Live The Fight Camp!
Ready to consider a new fight camp mindset that will level up your Muay Thai game? Say goodbye to the old fight camp norms and embrace a path of continuous growth. Experience a groundbreaking shift in mindset that will elevate your performance to new heights. Challenge the traditional fight camp mentality and adopt a progressive approach that transforms you into a different fighter within a year and beyond. Say goodbye to stagnant progress and picture a dynamic training program that fosters skill and athleticism. No more spinning wheels; just consistent advancement. Prioritise long-term success over short-term gains, and envision yourself five fights ahead - stronger, faster, and more relentless than ever. Unravel the secrets of "Elastic PEAKING," "Plastic PROGRESS," and "Plastic & Elastic PRACTICALITY." Let fight dates be milestones, not the sole focus. Optimise your journey with a well-planned training program, maintaining momentum between fights, and achieving your full athletic potential. Join us on this journey of transformation, redefining what it means to be a Muay Thai fighter. The future beckons, and we can't wait to witness your greatness. Subscribe now for more insights into progressive training techniques and growth-focused strategies. Further notes and resources at https://heatrick.com/2023/08/04/the-fight-camp-is-dead-long-live-the-fight-camp/
TIMESTAMPS... 00:00 Intro 00:27 The Limitations of the Traditional Fight Camp 01:15 Changing The Fight Camp Mindset 02:16 New Fight Camp Momentum 03:05 Elastic & Plastic Fight Camp? 04:08 Reimagining the Future of Muay Thai Fighters
Burnout Or Overtraining – The Truth And How To Recover Quicker
One thing’s for sure, at some stage, every fighter will push their training too far and burn themselves out. Likely, getting sick or injured, along with feeling grumpy, depressed and lacking motivation to train at all.
You can both catch this before it happens and recover from it quicker, IF you understand the three stages on the overtraining continuum. Only then can you choose the right recovery methods, to match where you are on this continuum to promote recovery and avoid making things worse!
In this episode, you’ll learn exactly what to do and when, in order to fall back in love with your training again.
Further notes and resources at https://heatrick.com/2023/07/28/burnout-or-overtraining-the-truth-and-how-to-recover-quicker/
If you like the look of my X-Martial t-shirt in this video, you can get yours, and help support this free channel by clicking here: https://www.xmartial.com/?ref=D0i7eQ6a
Adjusting Training Before Going On Vacation Or Holiday
Heading on vacation in five weeks? Let’s make those weeks count!
Join Lorenzo as he fine-tunes his standard 4-week training block to make the most of the FIVE weeks before his travels!
In this episode, we review the proven 4-week strength conditioning structure: 3 weeks of progression and 1 DELOAD week…
But how can you extend it to 5 weeks without losing momentum? I’ve got you covered with two awesome options!
Show notes and further resources at https://heatrick.com/2023/07/21/adjusting-training-before-going-on-vacation-or-holiday/
What To Do If You Fail The Prescribed Number Of Reps!
If you fail the prescribed number of reps in your training program... why did it happen, and what should you do? In this episode, we delve into the intriguing nuances of rep max testing... We uncover the occasional phenomenon where exceptional performance during testing doesn't translate to sustained success in the training block. And highlight the importance of adjusting numbers and maintaining realistic expectations. We learn about the recommended approach of leaving a certain number of reps in reserve for each training week, ensuring appropriate intensity levels. Additionally, we explore how external factors, such as accumulated fatigue and life's demands, can impact performance. Join us as we uncover valuable insights to optimise your training journey! Further notes and resources at https://heatrick.com/2023/07/14/what-to-do-if-you-fail-the-prescribed-number-of-reps/
Squats vs Muay Thai Kicks – Integrating Strength Training with Muay Thai Techniques
Gear up for an eye-opening episode as we dive into the fascinating topic of "Squats vs Muay Thai Kicks."
Join us as we tackle James' query on integrating strength training with Muay Thai techniques.
Despite boasting impressive lifting numbers, James finds himself trailing behind professional fighters in terms of fighting ability and technique.
Should he rethink his approach, abandon heavy squats and deadlifts, and instead focus on Muay Thai and bodyweight exercises?
In this episode, we explore four crucial aspects that provide valuable insights...
Uncover the difference between power and efficiency, the transition from general to specific strength training, the significance of progressive overload, and the importance of balancing resistance training with skill development...
Further notes and resources at https://heatrick.com/2023/07/07/squats-vs-muay-thai-kicks-integrating-strength-training-with-muay-thai-techniques/
Muay Thai Is More Than A Martial Art –Fighting Athletes
Muay Thai is more than a martial art. Much more. Prepare to challenge your perceptions of Muay Thai as we uncover the unspoken truth – fighters are more than mere martial artists. In this eye-opening video, we explore the evolution of Muay Thai from a traditional martial art born of the battlefield, to a battleground for modern athlete warriors. While traditional Thai training emphasises skill development as the biggest differentiator, we shed light on the blindspot it creates. Explore how skill alone is no longer enough to ensure victory as physical attributes and athletic preparation become crucial factors. We unveil the evidence-based components missing from traditional training, including long-term strength and conditioning, sports nutrition, and weight-cutting strategies. Unleash your inner athlete and enhance your chances of success in the world of Muay Thai. For the longest time in Muay Thai, “skills paid the bills.” But, now we must add that “athletic prowess is vital for success.” Further notes and resources at https://heatrick.com/2023/06/30/muay-thai-is-more-than-a-martial-art-fighting-athletes/
Why We Need A New Approach To Muay Thai Training
In this episode, we dive into the necessity of adopting a new approach to Muay Thai training, where practically applied sports science compliments traditional methods.
Join us as we explore the four compelling reasons why this new approach is essential for fighters looking to maximise their potential...
From establishing clear definitions of training effects to replicating effective protocols and tailoring training to individual stages of athletic development, this video sheds light on the benefits of incorporating science into your Muay Thai journey.
Don't miss out on gaining a deeper understanding of how to efficiently train and elevate your performance in the long-term.
Watch now and discover how a new approach can unlock your true potential in Muay Thai.
Further notes and resources at https://heatrick.com/2023/06/23/why-we-need-a-new-approach-to-muay-thai-training/
How To Fight Stronger Muay Thai Fighters
Beating stronger Muay Thai fighters in your weight class requires strategy...
Your natural attributes form the foundation of your fight style, and those attributes are relative to others in your weight class.
If you regularly find yourself up against stronger opponents, you need a strategy that avoids your opponent's best assets and plays into your own!
Further notes and resources at https://heatrick.com/2023/06/16/how-to-fight-stronger-muay-thai-fighters-strategy/
Fight Week Peaking – DON’T Overdo it!
Fight week peaking is an often misunderstood stage of an effective fight camp.
Far too many fighters completely overdo it, scared they’ll lose their hard-earned fitness… Only to sabotage themselves at the last minute!
Having the confidence to let your fitness shine as your fatigue declines, requires that you trust the training process.
This excerpt from a coaching call explains more about this process, and how exploiting training residuals will amplify your fight week peaking and deliver your best fight performance.
Further notes and resources at https://heatrick.com/2023/06/09/fight-week-peaking-dont-overdo-it/
New Era of Muay Thai: Unlocking Athletic Performance
The world of Muay Thai is changing. Athletic performance matters more than ever.
Gone are the days when Thai fighters had a monopoly on the sport. Today, Western fighters are using sports science and professional training methods to close the gap on their Thai counterparts.
If you're a Muay Thai fighter or a coach who wants to stay ahead of the curve, then you need to check out this episode. In it, we explore the latest trends in Muay Thai training and how you can use them to improve your own, or your fighter's performance.
We cover everything from sports science to skill training to the changing landscape of Muay Thai professionalism. By the end of this episode, you'll have a better understanding of what a Muay Thai professional really is and what it takes to be a world-class athlete.
So what are you waiting for? Check out this latest episode now!
Further notes and resources at https://heatrick.com/2023/05/26/new-era-of-muay-thai-unlocking-athletic-performance/
The Importance Of Discipline in Strength And Conditioning For Fighters
Don't underestimate the importance of discipline in strength and conditioning.
It's all too easy to become distracted by what's shiny and new, only to shortcut progress by playing your ace too early...
Or, to charge headlong into overuse injury and the frustration of time out of training.
You can look at that next block of training, but don't touch! ;)
Further notes and resources at https://heatrick.com/2023/05/19/the-importance-of-discipline-in-strength-and-conditioning-for-fighters/
Tips To Prevent Round Kick Foot Injury
The Muay Thai round kick is one most powerful kicks in martial arts. To avoid smashing your foot to smithereens when throwing your round kick, you must master range, kicking foot position, and tactical setup. This episode shares in-depth thoughts on getting these aspects right! Further notes and resources at https://heatrick.com/2023/05/12/technical-tips-to-prevent-low-kick-foot-injury/
Fighters: Even More To Motivation Than You Know – Part 2
There's even more to motivation than you think... Winning by knockout is the best feeling in the world. Seeing the referee standing over your opponent waving off the fight, you feel almost immortal. But, in a well-matched fight, anything can happen. In an instant, one mistake can render you helpless – all your hard work cancelled out. Nothing else can be done at that moment. But in the hours, days, weeks, and even months after the fight, things can feel very different. It doesn’t matter who you are, your motivation and determination has been severely tested. A seed of doubt is planted. “Have I got what it takes? “Can I come back from this? “What does everyone think of me now?” Some fighters bounce back more determined, while others spiral downward, disappearing from competition, and maybe stopping training altogether. And while it’s important to recognise when we’re being our own worst enemy, there are also external factors that can make a huge difference to our motivation to come back stronger than ever, or even come back at all. This explains explains what makes or breaks your motivation and what you can do about it. Further notes and resources at https://heatrick.com/2023/05/05/fighters-even-more-to-motivation-than-you-know-part-2/
Fighters: There's More To Motivation Than You Know – Part 1
Taking action is only half the battle. Your REASON for taking action is just as critical, and can either kill your determination off completely, or ignite your motivation along with your results. If you want to stay in the game long enough to find out how far you can really go, you must get under the hood of motivation and figure out which of the 6 types you rely on the most, and if there’s a better way to motivate yourself and become even more determined… Further notes and resources at https://heatrick.com/2023/04/21/fighters-theres-more-to-motivation-than-you-know-part1/
Kevin Ross – The Public Perception of Fighters is Wrong
Those in Muay Thai, especially at the highest level, know that the public perception of fighters is wrong. Kevin Ross is a fighter. He may have retired from competition, but he IS a fighter. For him, Muay Thai is not just a ring tool, it's really a life tool.... It makes you face your struggles in a way the world tends not to, and you come out different on the other side. Not violent. Not aggressive. But, calm, and confident. Further notes and resources at https://heatrick.com/2023/04/07/kevin-ross-the-public-perception-of-fighters-is-wrong/
The Problem With Your Muay Thai Trainer
Most likely, if you ask your Muay Thai trainer what fitness training you should do outside of your Muay Thai sessions, you’re told to simply run a number of times a week, and maybe do a little weight training if you want to… It’s largely down to you. And aside from “do more” when you have a fight coming up, there’s little guidance and rarely any structure. And this is a problem for the majority of Muay Thai trainers. It’s leaving students with only a basic athletic foundation and no hope of levelling up over time, let alone peaking performance for a fight if the student competes. So why does this happen? It’s largely because those traditional Golden Era Muay Thai methods are still aspirational to most coaches, even if things should have moved on and improved… Further notes and resources at https://heatrick.com/2023/03/31/the-problem-with-your-muay-thai-trainer/
How To Coach Experienced Fighters – Professor Tony Myers
As fighters become more experienced, we must understand how to coach them so they don’t become stale.
Experts in any field are ruthlessly good at the basics.
What marks the best apart from the rest, is their ability to revisit and resharpen their foundational practice.
It’s vital that those at the top of their game recognise both that skill is perishable and can migrate over time, and that merely training for your next fight is limiting your progress too.
In this episode… Professor Tony Myers, both a world class Muay Thai coach and an academic researcher in sport psychology, shares valuable insight into what makes good fighters great, and keeps them great!
Full show notes and further resources at https://heatrick.com/2023/02/24/how-to-coach-experienced-fighters-professor-tony-myers/
What Is Authentic Muay Thai Training NOW? Old School vs New School
What is authentic Muay Thai training now, and has it evolved for the better? Muay Thai has a deep history. And when it comes to the ring sport we’ve all come to love, the period between 1980 and 1995 known as “The Golden Era”, spawned arguably the most talented fighters ever.
Names like Dieselnoi, Samart, Jongsanan, and Sakmongkol demand almost superhero status. They were highly skilled and incredibly tough!
Nostalgists will claim today’s fighters couldn’t stand with The Golden Era greats. And may even consider this as evidence that the training methods back then were superior too.
But, what does this mean for your training?
Further notes and resources at https://heatrick.com/2023/02/10/what-is-authentic-muay-thai-training-now-old-school-vs-new-school/